Over the course of this podcast, we’ve peeled back the layers of anger, overwhelm, perfectionism, and the constant pressure to “do it all.” We’ve unpacked how those patterns—while exhausting—aren’t personal flaws. They’re learned responses rooted in our past. And when we slow down enough to look at them with curiosity instead of judgment, they can become powerful guides. Throughout these episodes, I’ve shared tools and insights to help you shift those patterns so you can lead with calm, clarity, and presence.

Today, I’m bringing it all home with one simple, powerful truth: peace comes when we stop fighting our past and start meeting ourselves with deep, unwavering compassion—right where we are.

You’ve heard bits of my story along the way, but this work started long before the mic turned on. As a physician, mom, daughter, and coach, I spent years shape-shifting to meet everyone else’s expectations—trying to hold it all together, make it all look easy, and wondering why I kept snapping under the surface. It wasn’t until I got honest with myself and started building new habits that things truly shifted. What used to feel like failure or “too much” now feels like information—invitations to slow down and pay attention.

This podcast has been my love letter to that process. And to you.

So yes, this is the final episode—and closing this chapter is bittersweet. But your journey? It’s still unfolding. Keep showing up. Keep getting curious. Keep building the kind of awareness that leads to real change. You’re absolutely worth it—and if you ever doubt that, borrow my belief in you until yours feels solid.

Let’s keep creating peace—one small shift at a time.

What You'll Learn: 

• Three essential truths that I've learned throughout this journey–your past does not define you, self-awareness is a skill, and compassion is a bridge.
• The importance of asking for help if you're struggling to make a shift–a guide can make all the difference when you're trying to change and expand. 
• Why forgiveness allows us to show up with more vulnerability–and it starts with offering ourselves grace and compassion.
• One final homework assignment to take a moment for reflection–not on what you still want to improve in your life, but on how far you've come since the beginning of this journey.

Featured:

• Join Arpita at Miraval in Tucson, AZ where she is a guest speaker for  Thought Leaders Week this June, 2025.

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

We all want real connection—the kind that goes beyond small talk and surface-level check-ins. I’m talking about those soul-nourishing friendships where you feel safe to let your guard down, to be seen and accepted just as you are.

But if you're anything like me, maybe you've noticed that building and keeping those kinds of friendships gets harder as we get older. Life moves fast. We’re juggling work, family, responsibilities—and before we know it, connection starts to feel like one more thing on the to-do list, instead of something that fills us up.

In this episode, I’m sharing a personal story that shines a light on why this happens—not just logistically, but emotionally. We look at how past experiences, especially those defining or difficult moments we don’t always realize still affect us, can shape the way we show up in relationships today. And more importantly, I’ll walk you through five powerful shifts you can start making right now to create and nurture the kind of friendships you deeply crave.

Because you deserve meaningful connection. And it is possible—even in the chaos of adulthood—to find and hold onto those safe, life-giving relationships. Let’s talk about how.

What You'll Learn: 

• How connection impacts not just our lifespan, but our healthspan—and how even small efforts to connect can create powerful ripple effects.
• Why emotional memories and trauma shape our ability to connect—and why forming meaningful relationships often requires more intention and time.
• How rupture and repair affect our friendships—and how relationships can deepen when we’re willing to own our part in conflict.
• How to let go of a friendship that has run its course—and why this isn’t a failure, but a natural and necessary completion.

Featured:

• Find more insights about trauma from Resmaa Menakem.
• Read more from Atlas of the Heart by Brené Brown.
• Join Arpita at Miraval in Tucson, AZ where she is a guest speaker for  Thought Leaders Week this June, 2025.

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

If you’ve ever felt like you’re constantly playing catch-up, your brain is juggling too many tabs, or you’re just plain overwhelmed by everything on your plate, this episode is for you.

Today, I’m sharing one of my absolute favorite time optimization tools—the Thursday Time Out Process. This isn’t just another way to organize your week; it’s the foundation for working smarter, not harder, so you can finally stop feeling behind and start feeling in control. I am hoping that you all have finished the brain dump step that we discussed two episodes ago, and today’s episode is your guide to the next step.

I’ll walk you through exactly how to turn that never-ending to-do list into an actual game plan that fits your life. By carving out a dedicated weekly check-in, you’ll create a system that gives you a clear, big-picture view of your time—so you can plan smarter, adjust with intention, and, most importantly, be kinder to yourself. I’m breaking it all down into six simple steps, plus sharing pro tips to make sure you’re getting the most out of this process.

Ever since I implemented the TTO process, my days feel lighter. I have space for focus, I leave room for the unexpected, and I give myself more grace. The best part? I end my days feeling accomplished instead of drained. And you can too.

Let’s dive in.

What You'll Learn: 

• Learn why the Thursday Time Out Process is a game-changer—when you plan your calendar at the same time each week, you create consistency, control, and peace of mind.
• Make focus time non-negotiable—blocking it into your calendar ensures you have dedicated space to think, work, and actually get things done without distractions.
• Use pop-off blocks to create breathing room—giving yourself intentional pause time helps you respond instead of react when the unexpected pops up.
• Keep a wins journal to track your progress—because celebrating your success with time optimization keeps you motivated and reinforces what’s working.

Featured:

• Use the Eisenhower Matrix to help you determine the urgency of tasks.

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

We’ve talked about turning your to-do list into a structured, manageable plan—but what about choosing the right calendar and actually making it work for you? Today, I’m joined by Erin Auer to break down the tech side of time optimization. When I first met Erin, she blew my mind with how clearly she could articulate the challenges of scheduling and organization—challenges I knew I had but never quite had the words for. I know you’re going to get just as much value from her insights as I have, and this conversation will set you up to make your calendar work for you, not against you.

Erin first realized the power of a well-managed calendar when miscommunication about events started creating tension in her family. Once she started using a shared digital calendar, everything changed. In this episode, Erin walks us through the most popular digital calendars, the key features that make them effective, and how a shared system can be a game-changer for time optimization and accountability—both at home and at work.

The most important thing? Choose a calendar you’ll actually use. That might mean combining different apps, incorporating a paper planner, or creating a hybrid system that fits your lifestyle. Your calendaring process should evolve with you, so use what works and let go of what doesn’t. Whether you’re starting from scratch or refining a system that already works, this episode will give you the tools to streamline your schedule, stay focused, and bring more ease into your daily life.

About Erin Auer

Erin Auer is passionate about helping business owners identify and implement tools and processes to optimize their work, enabling them to focus more on what they love. After spending nearly a decade in client advocacy roles in software, Erin joined Physician’s Computer Company (PCC) in March 2020. She genuinely enjoys consulting with pediatricians and planning exceptional events, making every workday something she looks forward to. Erin lives in her hometown of Shelburne, VT, with her husband, their four children, two cats, and an ever-expanding flock of backyard chickens.

What You'll Learn: 

• The three essential steps to successfully using a digital calendar: install, implement, and integrate.
• How to avoid the biggest calendaring mistake—underestimating how long a task actually takes.
• The pros and cons of digital calendars from Google, Apple, and Microsoft so you can find the best fit for you.
• Actionable changes beyond your calendar that will help you optimize your focus time.

Featured:

• Do you have more calendar questions for Erin? You can reach her at erin@pcc.com.

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

This week, we’re tackling the next key step in mastering time optimization—and it’s a game-changer. If your brain feels like a browser with too many tabs open, you’re not alone. That’s where the ultimate to-do list brain dump comes in.

Even after refining my weekly calendaring system, I kept finding myself carrying around mental clutter—those little tasks I thought I’d remember but were quietly draining my energy. Sound familiar? This brain dump process is about getting all those swirling thoughts out of your head and onto paper, so they’re no longer waking you up at 2 AM or hijacking your focus in the middle of an important moment.

In this episode, I’ll walk you through exactly how to use the What Do You Want? and Priorities worksheets to map out your brain dump—and then sort through it with clarity. We’ll break down what actually needs your attention, what you can delegate, and what’s just not worth your time. Plus, I’ll introduce my Thursday Time Out strategy to help you stay on top of everything without feeling overwhelmed.

Next week, we’ll take this list and turn it into a clear, actionable plan—one that fits seamlessly into your life. But for now, take a deep breath and give yourself some credit. You’ve just taken a huge first step toward mastering your time on your terms. Let’s do this!

What You'll Learn: 

• The five-step process to turn your brain dump into a powerful time optimization tool.
• How to create a distraction-free zone so you can brain dump effectively (and without interruptions).
• Why your to-do list can feel like a never-ending trap—and how to take back control instead of letting it run your life.
• A simple method to filter your tasks: Should you better it, barter it, or bag it altogether?

Featured:

• Complete the Priorities Worksheet to clarify the things that matter most and how they align with your routine.
• Use the “What Do You Want?” worksheet to brainstorm your desires and aspirations.

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

Today, I’m joined by my bestie from residency and fellow coach, Dr. Melissa Parsons—the one who first introduced me to coaching. And let me tell you, at the time, I thought she’d lost her mind. But as we all know now, she was onto something that completely changed both our lives.

Melissa and I had a common struggle before coaching: the urge to control everything—especially the people we love. Like so many high-achieving women, we believed that if things were done our way, life would be smoother, safer, and just better. But here’s the truth: control is an exhausting illusion. No matter how much we try, the only thing we actually have control over is ourselves. And the more energy we pour into micromanaging, the less we have for what really matters—peace, connection, and trust.

In this episode, Melissa shares how she realized control was actually working against her, and we both open up about how loosening our grip has transformed our relationships—especially with our kids. Letting go doesn’t mean chaos; it means creating space for growth—both theirs and ours.

If control is your default mode, start small. Pick one thing you think has to be done perfectly, and just… let it go. Let yourself see that nothing crumbles when you do. And once you get a taste of what’s on the other side of control, you might just realize—you don’t want it back.

What You'll Learn: 

• See how control functions as a survival skill—how having things just right can create a false sense of safety.
• Recognize the mental and physical toll that the need to control takes on you.
• Experience the relief and freedom that comes with accepting that the only thing you can truly control is yourself.
• Discover how letting go of control can transform your relationships for the better.

Featured:

• Learn more about Dr. Melissa Parsons on her website, listen to her podcast, or connect her on Instagram.
• "Things falling apart is a kind of testing and also a kind of healing. We think that the point is to pass the test or to overcome the problem, but the truth is that things don’t really get solved. They come together and they fall apart. Then they come together again and fall apart again. It’s just like that. The healing comes from letting there be room for all of this to happen: room for grief, for relief, for misery, for joy.”- Pema Chödrön
• Find more wisdom to guide you in letting go of control in When Things Fall Apart by Pema Chödrön.
• Read this impactful passage from When Things Fall Apart by Pema Chödrön.

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

In this episode, we’re breaking down some game-changing concepts for optimizing your time: constraint, planning, resistance, and letting go of perfectionism. When you start applying these, you shift from feeling overwhelmed to feeling in control—inviting more calm into your life instead of stress.

If you’re someone who constantly takes on too much (because let’s be real, high-achievers and moms tend to do that), this is for you. When we aren’t realistic about our time, we set ourselves up for frustration and burnout. Today, I’m sharing practical tools to help you start unwinding unhelpful habits around time so you can work smarter, not harder.

The reality? We don’t actually manage time—we manage ourselves within the time we have. When you stop thinking of time as the enemy and start taking ownership of how you use it, everything changes. Narrowing your focus creates clarity, momentum, and a schedule that actually aligns with what matters to you.

And yeah, letting go of multitasking and perfectionism might feel uncomfortable at first. But if you’re willing to experiment with these shifts, you’ll start noticing real differences—not just in how you feel, but in the results you’re creating.

What You'll Learn: 

• Apply key time optimization strategies—constraint, planning and letting go of perfectionism—to shift from overwhelm to control.
• Take ownership of your time by managing yourself within the time you have, rather than feeling like time is managing you.
• Reduce stress and increase efficiency by ditching multitasking and recognizing perfectionism as a form of procrastination.
• Implement a simple planning challenge to experience firsthand how intentional time management creates clarity, momentum, and better results.

Featured:

• Complete the Priorities Worksheet to clarify the things that matter most and how they align with your routine.
• Use the “What Do You Want?” worksheet to brainstorm your desires and aspirations.

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

When I first started doing this work, one of my biggest aha moments was realizing just how much my anger was tied to the way I managed my time. Every time I felt like I was running up against the clock, irritation and resentment weren’t far behind. Sound familiar?

When life feels overwhelming, it’s easy to slip into reaction mode—just putting out fires and barely keeping up. That’s why I’m shifting the focus to time management, because just like with anger, awareness is everything. The way we use our time can either create peace or fuel frustration, and I want to help you lean into the former.

In this episode, I’m sharing key strategies to help you build awareness around where your time is actually going so you can align your schedule with your values. Because so many of us feel “busy” without really knowing where all our time has gone—and that’s exactly what leads to resentment and neglected priorities.

And listen, this isn’t about getting it perfect. It’s about creating more intention, more clarity, and ultimately, more ease in how you move through your days. Let’s get into it.

What You'll Learn: 

• Reframe “I’m so busy” to recognize where inefficiency, not lack of time, may be the real issue.
• Use planning as a tool to create structure while making room for creativity and spontaneity.
• Start with small, achievable changes to rebuild trust in your ability to manage time effectively.
• Implement simple, practical strategies today to shift your time habits and regain control.

Featured:

• Complete the Priorities Worksheet to clarify the things that matter most and how they align with your routine.
• Use the “What Do You Want?” worksheet to brainstorm your desires and aspirations.

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

This episode marks a big moment—it’s our last deep dive into the topic of anger before we shift into time management and intentional living. We’ve spent this journey together exploring tools, insights, and strategies to help you move from feeling reactive to being calm, collected, and fully in control. So, in today’s episode we bring it home by exploring two powerful tools for stepping out of anger and into alignment: tuning into your intuition and embracing forgiveness. It’s about shifting from a reactive state to one of calm, clarity, and intentional action.

When we’re caught up in anger, it often feels all-consuming, but the truth is, anger only grows when we feed it. By intentionally focusing on qualities like peace, joy, and love, we can create space to listen to our inner wisdom—the part of us that already knows the way forward if we’re willing to pause and hear it.

We’ll talk about practical ways to quiet the noise, reconnect with that intuition, and let it guide us toward real solutions, even in the midst of challenges. And we’ll also dive into the hard but necessary work of forgiveness.

Forgiveness isn’t about dismissing pain or pretending things didn’t happen. It’s about releasing the grip of anger so it no longer controls your energy or your life. It’s a process of reclaiming your peace, and I’ll share how to give yourself grace while navigating your personal journey.

What You'll Learn: 

• Explore six practical tips to help you shift to a more positive mindset, even in life’s challenging moments.
• Discover how trusting your heart can guide you toward deeper contentment and a clearer sense of purpose.
• Understand how forgiveness can free up your energy and help you reclaim the time and peace that anger often consumes.
• Recognize the power of changing your thoughts to stay in control, cultivate calm, and prioritize your well-being.

Featured:

• Find more insights about intuition in Untamed by Glennon Doyle.

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

I’m so thrilled to welcome Dr. Rashmi Schramm to the podcast today! Dr. Schramm is an incredible meditation teacher who has deeply influenced the way I understand and use meditation to navigate strong emotions like frustration and overwhelm.

Meditation is more than just a mindfulness buzzword—it’s a powerful, formal practice that teaches us to be fully present without judgment. When we pause to notice what’s coming up inside us with curiosity, not criticism, we often uncover the deeper emotions driving our reactions. This awareness is a game-changer for processing anger and shifting out of a reactive state into a space of calm control.

In this episode, Dr. Schramm not only shares her wisdom but also leads us through a beautiful guided meditation you’ll want to revisit whenever life feels a little too loud. She reminds us that meditation isn’t about achieving some perfect state of bliss—it’s about showing up, practicing, and strengthening your mindfulness muscle over time. Even if your mind keeps wandering, the benefits to your body and mind are still incredible.

Join us for a conversation that will inspire you to embrace meditation as a tool to stay grounded, focused, and poised no matter what comes your way.

About Dr. Rashmi Schramm

Dr. Rashmi Schramm is a board-certified family physician, performance coach, and meditation teacher who knows exactly how to help busy women reclaim their energy and unlock their fullest potential. As the host of the Inner Peace and Power podcast, Rashmi shares her passion for helping women tap into their inner strength to create more vibrant and fulfilling lives. Through programs, Rashmi guides her clients on a journey to greater clarity, calm, and connection. Whether she’s teaching meditation or sharing actionable tools for empowerment, Rashmi is a master at blending science and soul to help you rise to your best self.

What You'll Learn: 

• Experience the benefits of a guided meditation to stay calm under pressure.
• Learn why "spiritual bypassing"—using meditation to avoid emotions—doesn’t work.
• Understand the importance of consistency over chasing new meditation methods.
• Explore four valid meditation outcomes—thinking, falling asleep, following guided practices, or experiencing bliss—and how each delivers meaningful benefits.

Featured:

• Visit Dr. Schramm’s website to learn more about her offers or listen to her podcast, Inner Peace and Power. 

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

Encountering difficult individuals is an inevitable part of life. Whether it’s a demanding supervisor, a colleague who tests your patience, or an opinionated neighbor, these interactions can have a significant impact on your energy and emotional well-being if not managed effectively.

This episode focuses on equipping you with the tools and strategies needed to navigate these challenging moments with grace, composure, and confidence. You’ll discover actionable insights for handling difficult interactions—particularly in professional environments—without allowing unresolved anger or frustration to disrupt your inner peace.

The solution isn’t about changing others; it’s about fortifying your own emotional resilience. By learning to pause, assess your reactions, and respond with intention, you can transform how you approach even the most challenging situations.

Ultimately, you hold the power to determine how you show up in every moment. Join me as we explore how to maintain control and navigate these interactions with poise and purpose.

What You'll Learn: 

• Discover the importance of taking responsibility for your emotions, with insights from my experience managing a medical practice.
• Learn how unresolved anger can fuel entitlement and why true emotional peace starts from within.
• Debunk the myth of the "toxic person" and reclaim your emotional power.
• Master four techniques to handle feelings of hurt or threat, enabling intentional and effective responses.

Featured:

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

In today’s episode, I’m joined by two very special guests who are dear to my heart: my kids, Sarina and Nikhil. They’re here to share their perspective on what it was like when my husband and I were at the breaking point with our emotions—and how we’ve grown into a family that genuinely loves spending time together.

From the outside, it looked like we had it all: a close-knit family, supportive friends, a warm home, and food on the table. But behind closed doors, frustration and discontentment often stole the joy we were working so hard to create. Our family dynamic took a beautiful turn when we committed to understanding our anger and then made conscious shifts towards responding thoughtfully instead of reacting impulsively.

As we open up, you’ll hear my kids’ reflections on their childhood and how our family has transformed by using tools to build a more positive, peaceful environment. We’ll talk about the shift from conflict to connection, how our home is now filled with more laughter, and how Sarina and Nikhil are applying mindfulness practices in their own lives.

This journey hasn’t been perfect, but the growth has been so worth it—and it’s absolutely possible for you, too. Even when things don’t go as planned and you slip into old habits, it’s the repair afterward that truly strengthens relationships. Join us for this heartwarming conversation, and let’s explore how change starts with small steps and a whole lot of grace.

What You'll Learn: 

• Understand how unmanaged stress and reactive patterns can impact family dynamics and relationships.
• Explore the positive changes our family experienced by applying coaching strategies to reduce conflict and foster connection.
• Learn how creating a supportive, judgment-free environment encourages open communication and stronger bonds.
• Discover how personal growth inspires children to approach life with intention, mindfulness and resilience.

Featured:

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

Imagine if a simple shift in your mindset could change how you approach deadlines, projects, and even the way you think about rest. Today, we’re unpacking a concept called ProActivation, which will help you do just that.

ProActivation is the opposite of procrastination. This idea has become a cornerstone of my life because I’ve discovered its power in tackling not just work-related tasks, but also the everyday chores and personal projects that I would dread starting or struggle to complete. It’s become a game-changer for me, enhancing both the quality of my work and significantly reducing my stress levels.

If you've ever said something along the lines of, “I do my best work under pressure,” or if you're sitting on a big important goal that keeps getting bumped back to the next week, this episode is for you. I’ll give you examples of how I have used this concept in my day-to-day life, and you'll get the tools and strategies to help you implement it in yours, too. ProActivation isn't just about getting things done earlier; it's about showing up as the most focused, creative, and present version of yourself that you have the potential to be. You don't have to earn your peace while panicking and rushing to get things done--let's dive in and unlock your potential together.

What You'll Learn: 

• How approaching your big goals–think writing a book or launching a business–with ProActivation will provide you with the clarity and energy to follow through.
• A framework to guide you through using ProActivation when faced with a project.
• Why scheduling your deadlines two weeks in advance will eliminate panic and procrastination.
• An important concept for high-achievers to realize: ProActivation actually allows us to make space for rest.

Featured:

• Join Arpita at Thought Leaders Week at Miraval in Tucson, AZ this June.

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

Today, we’re diving into something every parent can relate to: managing those waves of anger and frustration in our interactions with our kids. Let’s be real—those moments are hard. But when we pause to look inward, we often realize that the most important work in parenting isn’t about fixing our kids—it’s about working on ourselves.

In this episode, I’m sharing five practical, heart-centered strategies to help you navigate those tough moments with more calm and intention. These tips will not only help you connect more deeply with your kids but also empower them to grow into emotionally resilient and healthy individuals.

Parenting has a way of stretching us in all the best and most challenging ways. But here’s the thing: every tricky moment is an opportunity to grow alongside our kids. The work you’re doing inside yourself doesn’t just make you better—it ripples out to your whole family.

For me, this journey was about repairing the bond with my children and creating a relationship where they actually wanted to spend time with us—even when they didn’t have to. And let me tell you, seeing that play out is a win I’m endlessly grateful for. Let’s talk about how you can get there too.

What You'll Learn: 

• Understand how responding to your child’s words, not their tone, can transform the energy of your interactions.
• Explore ways to help your kids navigate life’s ups and downs, building their resilience.
• Reflect on how your own childhood experiences shape your parenting approach.
• Learn the distinction between acceptance and condoning—fostering calm, thoughtful responses without endorsing negative behaviors.

Featured:

• Take the Adverse Childhood Experiences (ACEs) Survey.
• Find more parenting tips from Bev Aron.

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

Last week, I shared practical strategies to deepen the connection with your life partner.  We looked at how the need to be right has a cost in your relationship, and I shared the practice of changing your interactions with your partner by visualizing the unconditional love you have for them.

Today, I’m thrilled to have my husband, Dr. Michael DePalma, join me for an honest and inspiring conversation about how we transformed our relationship by understanding and redirecting our reactive patterns. You’ll hear how we shifted from letting external stressors spark conflict to using them as opportunities to strengthen our bond—and even turn disagreements into playful moments of connection.

Let’s face it: relationships can be challenging, especially when life feels overwhelming. But there’s a reason you chose to share your life with your partner. Together, we’ll explore how small shifts in mindset and communication can reignite that spark and bring you closer than ever.

Tune in for a heartfelt and actionable episode that will leave you inspired to take the first step toward a more fulfilling relationship.

What You'll Learn: 

• Recognize that anger is often misdirected and misunderstood as a personal attack.
• Learn how managing anger improves our relationships with our children.
• Explore examples of how our approach to situations has changed since adopting coaching strategies.
• Discover how to start improving your relationship, even if you're skeptical about anger management strategies.

Featured:

• Learn more about Dr. Michael DePalma and his new Integrative Medicine Programs at Connected Coherence, MD.
• Listen to episode 16: Building Connection with Your Life Partner.

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

Doing the work to change your anger responses isn’t just powerful—it’s transformative. It creates a ripple effect that touches every corner of your life, including your most important relationships. For me, one of the biggest shifts happened in my marriage. I used to carry reactionary tendencies and misdirected frustrations into my relationship, creating unnecessary tension. But as I worked on myself, I learned how to show up with vulnerability and build communication styles that strengthened our connection. The result? A healthier relationship and a much more peaceful home.

In this episode, I’m sharing 10 actionable strategies to help you build deeper connection and intimacy in your relationship. We’ll explore how to uncover hidden expectations, shift unhelpful patterns, and rewrite the metaphorical dance you and your partner may be stuck in.

Take what resonates, leave the rest, and find what fits your unique relationship dynamic. Remember, even the smallest changes in one area can spark powerful growth in others. Let’s get started!

What You'll Learn: 

• Understand how frustration-fueled behaviors harm relationships by masking deeper pain.
• Discover the power of meeting your own needs and giving yourself what you truly want.
• Practice an exercise to improve deep listening during difficult conversations with your partner.
• Learn how using “Yes, and” instead of “Yes, but” can transform your communication.

Featured:

• Get more details on the HeartMath institute.
• Find more information about Eckhart Tolle and the concept of the pain-body

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

Transforming your relationship with anger starts with two powerful practices: self-compassion and vulnerability. In this episode of From Pissed Off to Poised, I dive deep into these essentials and explore how compassion and vulnerability work hand-in-hand to create real, lasting change in your life.

When we’re compassionate with ourselves, we create the foundation for vulnerability—the openness to really feel our emotions, without judgment. This openness is what lets us notice the moments where things went wrong, so we can step in and repair those connections. Vulnerability isn't a weakness; it’s what strengthens our ability to show up for ourselves and others with empathy and grace.

We’re all human, and part of this journey is accepting that we're going to stumble. It's easy to be hard on ourselves when we react in ways we're not proud of, but that’s why self-compassion is key. When you can extend yourself grace in these moments, you’re choosing to move forward with love and kindness, empowering yourself to show up even better next time.

What You'll Learn: 

• Explore how cultivating self-compassion and vulnerability supports you in working through emotions in a healthier, more constructive way.
• Recognize the role of self-compassion in releasing the shame often carried around anger, creating space for growth.
• Understand the challenge of embracing vulnerability, especially when it feels risky to face the intense emotions behind your anger.
• Learn how allowing yourself to be vulnerable creates space for difficult emotions to flow, helping you understand your reactions with clearer perspective and insight.

Featured:

• Click HERE to access the Rupture and Repair pdf with pointers on how to cultivate stronger connections.
• Listen to episode 9 for a reminder about how we can get a handle on those negative emotions instead of showing up with these unproductive ways instead.

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

As I’ve shared in previous episodes, when your threat detection system is activated, it’s natural to default to reacting in anger or frustration. But I’ve also talked about how our human brains, thanks to neuroplasticity, have the ability to change those automatic reactions. In this episode, I’ll guide you through the process of shifting from reaction to response, helping you build the mental muscle to face activating challenges with greater control.

You’ll discover how to create new neural pathways that allow you to respond differently to anger activators and explore practical exercises to help you shift your habits over time. This isn’t about striving for perfection—it’s about building awareness, making intentional choices, and sticking with the process until these new responses feel natural.

While this change doesn’t happen overnight, it does happen with consistent practice. And every time you catch yourself and choose to respond with intention, it’s a victory worth celebrating. Remember: progress is what matters, not perfection.

What You'll Learn: 

• Learn how building mental muscle memory helps you prepare for activating situations by analyzing past reactions.
• Understand the negative effects of unprocessed anger, whether held in or expressed outwardly.
• Explore why self-judgment occurs during setbacks and how to replace it with compassion using practical analogies.
• Practice habits to shift anger responses and replace unproductive automatic behaviors.

Featured:

• Click HERE to access the Rupture and Repair pdf with pointers on how to cultivate stronger connections.
• Find more information about the Positive Intelligence course.

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

In this episode of From Pissed Off to Poised, I’m thrilled to welcome my dear friend and client, Dr. Shelley Fiscus. Together, we explore how she transformed her anger in real time during a significant life transition that wasn’t entirely her choice. Faced with plenty of reasons to feel frustrated, Dr. Fiscus found a way to process her emotions and make peace with her circumstances.

We dive into how I guided Dr. Fiscus with a tool used for emotional processing, helping her pinpoint where her anger was showing up in her body. This awareness became a key step in working through her emotions and understanding the connection between her thoughts, feelings, and physical experiences.

Dr. Fiscus opens up about her initial skepticism toward emotional processing and how the practical tools she adopted helped her transform anger into a more empowering perspective. She shares how these tools have not only benefited her in the moment but continue to support her today. You’ll also hear how she has developed greater awareness of where emotions manifest in her body and how she identifies when it’s time to address and process them. This inspiring conversation is a powerful testament to emotional resilience and growth—one you won’t want to miss.

About Dr. Shelley Fiscus

Dr. Michelle Fiscus, a board-certified pediatrician and public health advocate, practiced pediatrics in Franklin, TN, for 17 years before transitioning to public health in 2016. She served as Medical Director for Tennessee’s Vaccine-Preventable Diseases and Immunization Program, leading COVID-19 vaccination efforts until July 2021. Now the inaugural Chief Medical Officer of the Association of Immunization Managers, she supports 64 CDC-funded immunization programs across the U.S. Dr. Fiscus has also worked as a senior health policy consultant, served on the American Academy of Pediatrics Board, and is a proud graduate of Indiana University.

What You'll Learn: 

• Explore the complex emotions that often accompany anger in challenging situations.
• Learn how visualization and breathing exercises can help you shift anger, even if you’re initially skeptical.
• Recognize the challenges of identifying where emotions live in your body, especially if you’ve been conditioned to ignore your feelings.
• Understand why processing your emotions is essential for transforming anger into a more constructive response.

Featured:

• Learn more about Dr. Shelley Fiscus’ story HERE.
• Connect with Dr. Shelley Fiscus by visiting her website.
• Find more information about Fiscus Glassworks and the custom stained glass art and restoration done by Dr. Shelley Fiscus.

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

Back in Episode 5 of From Pissed Off to Poised, I introduced the Mini Anger Protocol—a quick tool to help you navigate those heated moments when anger takes over. Today, we’re diving deeper. In this episode, I’ll break down how the protocol works, step by step, and guide you through an 8-step process to create a more personalized, comprehensive approach.

This isn’t just about calming down; it’s about equipping yourself to respond with clarity and confidence in any situation. We’ll revisit the attitude breathing exercise and explore how to weave it seamlessly into your protocol. I’ll also highlight the importance of stepping away when anger spikes and show you how to tune into your body to pinpoint the exact emotion you’re feeling—and understand its influence.

Here’s the thing: preparation is everything. When you take the time to craft and practice your protocol in a calm environment, you’re training yourself to show up differently in the heat of the moment. That first time you catch yourself pausing and choosing a mindful response instead of reacting? It’s a powerful shift, proof of the impact of your work and the incentive to keep on doing more of it. Let’s get started.

What You'll Learn: 

• Recognize your activators to build a protocol that truly works for you.
• Enhance mental clarity and cognitive performance by breathing in positive emotions to create coherent heart rhythms.
• Rescheduling or bringing in support is always an option if you’re unable to show up intentionally, even after following your protocol.
• Using your protocol can inspire those around you to shift their responses too.

Featured:

• Refer back to episodes two, three and four where I talk about awareness behind why we become angry.

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

In this episode, I introduce the concept of "going to neutral"—a powerful practice that helps you pause when emotions flare, so you can respond with intention, not reaction. I’m sharing practical tools and insights to help you consciously create a calm, balanced space by aligning your heart and mind.

We’ll dive into exercises that tap into the heart's role in transforming how we show up, especially when anger arises. By understanding the unique rhythms of your heart and pairing that with cognitive techniques, you can slow down emotional reactions and regain control over how you respond.

My goal is to give you a toolkit of practices you can personalize. Find the ones that speak to you, and start building your own approach. Each of us needs a unique blend to shape a more positive mindset—explore these tools and create the pathway that works best for you.

What You'll Learn: 

• Powerful breathing exercises to dampen the intensity of negative emotions, giving you more control over your responses.
• How to harness your heart’s electromagnetic field—the strongest in your body—to create coherence with other systems, helping you find calm when emotions run high.
• The “Go to Neutral” tool, a strategy to halt anger before it escalates, allowing you to stay present and uncover the true roots of your feelings.
• Real-life examples of how these techniques have transformed my approach to anger and can also reshape the way you respond.

Featured:

• Find more information about the book: Transforming Anger: The HeartMath Solution for Letting Go of Rage, Frustration and Irritation.
• Get more details on the HeartMath training course.

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

In this episode, we dive into understanding our reactions to anger by exploring whether it’s truly anger we’re feeling—or if it’s something deeper that’s yet to surface. I’m excited to welcome Bev Aron, who shares her insights on how processing our emotions can lead us to uncover the real causes behind our anger and how we react to it.

One key element in processing emotions—especially the difficult ones, which might even be harder to face than anger itself—is recognizing how they show up in your body. Bev breaks down the difference between true anger and other emotions that can masquerade as anger, and she offers a simple technique to help you pinpoint what’s really going on when you’re in a tense situation.

Whether you’re just starting on this path or have been working on it for a while, Bev’s advice is invaluable. Together, we explore a practical approach to build the self-awareness you need to better understand and navigate your emotions in the heat of the moment.

About Bev Aron

Bev Aron is the Founder of the Deep Dive Coach™ Institute, where she created the Deep Dive Coach™ method, an impactful blend of cognitive coaching with deep processing and infinite self regard. Bev’s mission is to increase our awareness of how we always make sense, and increase our capability and capacity through awareness and self-recognition, rather than self- criticism.

What You'll Learn: 

• Understand that anger exists on a spectrum, with true anger arising when something deeply important to us is compromised.
• Learn a practical technique to process your emotions effectively during high-stress situations.
• Gain powerful insights into generational trauma and how healing yourself can also help heal others in your family who came before you.
• Recognize that all emotions are valid—no matter how you react, your feelings are never wrong nor bad.

Featured:

• Learn more about my mentor, Bev Aron, and sign up for her weekly email and monthly video HERE.
• Explore more about marriage and family therapist, author, and speaker Dr. Bonnie Badenoch.
• Learn more about the exercise to uncover hidden emotions from The Journey healing method by Brandon Bays.
• Click HERE to receive my Underlying Emotions Iceberg Graphic.

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

Have you ever noticed that when anger shows up, it's often covering up something deeper? For so many of us, anger feels familiar, maybe even easier to lean into than other uncomfortable emotions. But here's the thing: anger often isn't the root of the issue—it's a reaction, a secondary emotion masking what's really going on beneath the surface.

In this episode, we're unpacking how anger works and exploring the hidden emotions that fuel it. I’ll walk you through the three ways we typically express anger—whether we react, resist, or avoid—and how recognizing your own patterns is key to breaking free from that cycle.

Remember, choosing anger over other emotions is a habit, and like any habit, it takes time and self-compassion to shift. As you listen, you'll learn how to pause, reflect, and start uncovering the real feelings behind your anger. Be kind to yourself in this process—it’s all part of the journey.

“Allow yourself a moment to observe your life from a completely different perspective, and maybe this alone will be the spark that ignites a change.”- unknown

What You'll Learn: 

• Understand why anger often feels more powerful than the pain of underlying emotions.
• Learn how repeated exposure to our activators leads to anger becoming a learned habit over time.
• Discover how resentment is one of the key emotions that fuels and sustains the anger cycle.
• Practice a simple exercise to gently explore what’s really beneath your anger, allowing you to identify your true feelings with compassion.

Featured:

• Click HERE to receive my Underlying Emotions Iceberg Graphic.
• Find more information about the book: Transforming Anger: The HeartMath Solution for Letting Go of Rage, Frustration and Irritation.

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

In this episode, we’re diving into something that hits all of us from time to time—overwhelm. For me, even after years of mindset work, I still catch myself in that mental whirlwind: the looping thoughts, the endless mental to-do list, the freeze that comes from not knowing what to tackle first. Sound familiar?

Here’s the truth: overwhelm usually isn’t about how much is on your plate. It’s about how you’re thinking about what’s on your plate.

So here’s the good news…

You have more power than you think. 

Today, we’re going to unpack what really causes overwhelm, how to spot it at the thought level, and how to shift out of it before it hijacks your day. I’m also calling out one of the biggest myths we’ve been sold—multitasking and hustle as the gold standard—and offering a calmer, more effective way forward.

And before we start, let me just say this: feeling overwhelmed does not mean you’re dropping the ball. It means you’re human. We all go there. But when you learn how to work with it, instead of fighting it or judging it, you step more fully into that calm, clear, poised version of you that’s ready to tackle it.

What You'll Learn: 

• How to spot overwhelm at the thought level—learn to tune into the specific thoughts running through your mind when that frazzled, anxious feeling kicks in.
• The difference between indulgent and useful emotions—understand how emotions like overwhelm, confusion, and worry keep you spinning your wheels, while courage, determination, and persistence help you move forward.
• The truth about multitasking—why what we think is a time-saver is actually a fast track to overwhelm and mental exhaustion.
• How to schedule your time with intention—ditch the last-minute scramble by planning ahead in a way that supports calm, clarity, and sustainability.

Featured:

• Join Arpita at Thought Leaders Week at Miraval in Tucson, AZ this June.

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

In this episode, I’m honored to welcome Dr. Kemia Sarraf, whose insights have deeply shaped my understanding of the impact of trauma and its ripple effects on individuals and society. Together, we dive into the intricate relationship between our anger and past trauma, exploring how these emotions can serve as powerful indicators of unresolved scenarios in our lives. 

Dr. Sarraf, a trauma-responsive physician and coach, sheds light on how anger isn't just an emotional outburst but rather it can be a signal that there’s more going on beneath the surface. She invites us to see our emotions as forms of energy—tools that can drive meaningful change if harnessed wisely, but also potential sources of harm if left unchecked.

We also revisit the stress → trauma continuum, examining how anger manifests in those who have experienced trauma, a reality that touches most adults, often without their conscious awareness. This conversation encourages us to reflect on the moments we feel angry over seemingly minor activators, revealing how they might actually tap into deeper, past experiences that evoke feelings of threat. Join us for an enlightening discussion that challenges how we view and manage our emotions in today’s episode.

“Trauma is not a flaw or a weakness. It is a highly effective tool of safety and survival. Trauma is also not an event. Trauma is the body's protective response to an event—or a series of events—that it perceives as potentially dangerous.” - Resmaa Menakem

About Dr. Kemia Sarraf

Dr. Kemia Sarraf earned her Medical Degree and Master of Public Health from the University of Utah School of Medicine and completed her residency in Internal Medicine at Barnes-Jewish Hospital. With over 20 years of experience, she has worked in patient care, public health, nonprofit leadership, and trauma-mitigation. In 2016, she founded Lodestar, focusing on trauma-responsive coaching for healthcare professionals facing burnout and vicarious trauma. Her innovative coaching methods have been adopted across various industries to foster trauma responsive cultures and she is recognized for her engaging speaking style and impactful storytelling.

What You'll Learn: 

• How to view emotions as data points, with energy and pleasantness guiding how we interpret and respond.
• Distinguishing healthy anger from anger rooted in unresolved trauma—and how to navigate both.
• Embracing the shared journey of recognizing anger as a potential trauma response, and learning to heal through awareness.
• Tuning into the physical sensations in your body as the first sign that you're being activated.

Featured:

• Learn more about Lodestar Consulting and Executive Coaching with Dr. Kemia Sarraf
• Utilize The Feelings Grid from the Mood Meter App
• Learn more about therapist and trauma specialist, Dr. Resmaa Menakem
• Learn more about trauma and addiction specialist, Dr. Gabor Maté

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

Stress can feel overwhelming, unwelcome, and even surprise us when it strikes. Yet, with a solid support system, we can turn that stress into a catalyst for growth. On the flip side, when stress drags on without enough support or time to recover, it morphs into toxic stress, paving the way for trauma that can throw us off our path of personal development.

In this episode, I’m diving into the Stress → Trauma continuum. We’ll unpack the distinctions between stress, toxic stress, and trauma. I’ll share how trauma wires us for reactive behaviors and why living in a state of toxic stress can interfere with our ability to productively address life’s challenges.

To move beyond the trauma-induced survival mode, we need to focus on recognition, regulation, and reconnection. I’ll break down what each of these steps entails and how they can help you shift from instinctive reactions—like fight, flight, freeze, or submit—into more conscious, empowered choices.

As Gabor Maté wisely said, “Trauma is not what happens to you; it's what happens inside of you as a result of what happened to you.”

What You'll Learn:

• Clear definitions of stress, toxic stress, and trauma to help you understand your reactions.
• Insights into why chronic toxic stress can affect individuals differently—what’s traumatic for one might not be for another.
• The three essential steps to breaking free from trauma’s grip: recognition, regulation, and reconnection.
• A chance to reflect on your own stressors to assess if they’ve crossed the line into toxic territory and if they now resonate as traumas.

Featured:

• The Body Keeps the Score by Dr. Bessel VandeKolf

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

How do our past experiences shape our responses, especially when it comes to anger? Often, we think of trauma as something catastrophic—a “big T” trauma. But the truth is, those smaller, less obvious events, the “little t” traumas, can also profoundly impact how we navigate our emotions and reactions, particularly anger.

In this episode, we’ll explore the Stress—> Trauma continuum, breaking down how different types of trauma—Primary, Secondary, and Vicarious—can trigger anger. I’ll share my own experiences of identifying and understanding my traumas and how they’ve influenced my responses in various situations. We’ll also touch on generational trauma and how unresolved experiences can be passed down through generations, impacting us in ways we may not even be aware of.

As you listen, I encourage you to extend grace to yourself. Doing this work can be challenging, as it may bring up tough memories, thoughts, or emotions. Approach this exploration with compassion and kindness toward yourself.

“Trauma is anything that happens too much, too fast, too soon, too long, coupled with not enough of what should have happened that is resourcing.” - Resmaa Menakem

What You’ll Learn: 

• Expand your definition of trauma and learn how both big and small traumas shape your emotional responses.
• Identify different types of trauma and understand the distinctions between Primary, Secondary, and Vicarious trauma.
• Recognize the importance of self-care and see why acknowledging your trauma is essential, especially if you support others.
• Understand trauma’s impact on your reactions and discover how trauma affects your capacity to respond mindfully under stress.

Featured:

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

We’ve all been there—losing our cool in the heat of the moment, only to regret it later. But what if you had a go-to plan in place for those fiery moments? In this episode, we're diving into the power of a mini anger protocol. Think of it as your personal “pause button,” helping you avoid those knee-jerk reactions and giving you space to respond with calm, clarity, and intention.

If you’ve been following along with past episodes, you’ve already identified those activators that push you over the edge. Now it’s time to take intentional steps towards responding rather than reacting. Today, I’m breaking down a quick, easy-to-follow plan that you can start using right away. These steps will help you recognize the moment you're about to react, take a breath, and step away before the situation takes control of you. You’ll learn how to process your emotions, reclaim your calm, and show up as your most grounded self.

Plus, I’ll share some tips on how to tweak your protocol to make it work for you. Because the key to lasting change is creating a process that feels like second nature. This simple tool will empower you to rewrite your response, transforming reactive moments into opportunities for growth. 

"Between stimulus and response, there is a space. In that space lies our power to choose our response. In our response lies our growth and our freedom." —Viktor Frankl

What You’ll Learn:

• 5 powerful steps to help you shift from anger to a thoughtful response, so you can regain control in the heat of the moment.
• The importance of processing anger and how it leads to more intentional, composed actions, giving you the space to respond, not react.
• Breathing techniques that activate your parasympathetic nervous system, helping you calm down quickly and effectively.
• The magic of labeling your emotions out loud and why this simple but crucial step is key to diffusing intense feelings and reclaiming your balance.

Featured:

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

What happens when an overwhelmed primary care physician and busy
mother of two begins to realize that something in her life needs to change?

For Dr. Sonja Grigg, that moment of awareness sparked a transformation
from a life filled with discontent and chaos to one of peace and intention. In
this episode, Dr. Grigg shares her powerful journey of self-discovery,
highlighting how coaching provided the tools she needed to recognize her
inherent power and create meaningful changes that brought balance and
fulfillment to her life.

Dr. Grigg opens up about how her initial denial and resistance to
confronting painful emotions tied to past memories led her to hit rock
bottom. She candidly discusses how working with her coach, Arpita, helped
her develop greater self-awareness and belief in her ability to live a more
fulfilling life. She also shares how embracing vulnerability strengthened her
ability to be a more compassionate physician and a more present mother,
ultimately allowing her to show up as her best self for both her patients and
her family.

Tune in to discover why self-reflection, processing emotions around past
traumas, and setting clear intentions can create the pivot you may be
seeking in your own life.

Dr. Sonja's Bio:
Dr Sonja Grigg is a mom to 2 young boys, a wife, and a primary care physician in her community. She dedicates her efforts to helping people uncover the potential in their own bodies by emphasizing principles of lifestyle medicine and strengthening the mind-body connection. Outside of family life and clinic time, she is teaching, holding support circles, and growing in her yoga practice.

What You’ll Learn:

• Understand the impact of self-denial and emotional suppression on
  personal and professional well-being
• Learn how self-awareness and coaching can empower individuals to
  make meaningful life changes
• Explore the role of vulnerability in enhancing relationships with others
  and oneself
• Discover practical strategies for setting clear intentions and
  processing past traumas to achieve greater life balance and
  fulfillment

Featured on the Show: 

• Watch Arpita's introductory webinar on how to Uplevel Your Awareness Here
• Download Arpita's worksheet on Uplevel Your Awareness Around Anger HERE

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

In the previous episode, several listeners requested that I demonstrate how to use the Uplevel Your Awareness Around Anger worksheet with an example. I thought this was a fantastic idea, so in today’s episode, I’ll do just that. I’ll show you how simple and effective these questions can be for enhancing your ability to observe your own mind and body, helping you make meaningful changes.

We’ll explore how we tend to react, avoid, or resist anger and how to develop awareness of the underlying emotions driving these responses. I’ll also share tips on managing anger from a more intentional and responsive place in challenging situations, particularly in relationships where feelings of disrespect might trigger immediate reactions.

Join me as I guide you through additional steps to build awareness around your emotional patterns, helping you manage your reactions more effectively and approach daily interactions with greater calm and intention.

What You’ll Learn:

• Utilize tools such as the anger worksheet provided in the show notes to identify and reflect on your anger activators.
•  Recognize and interrupt automatic thought patterns that lead to anger reactions.
•  Understand the role of mirror neurons and cultivate self-compassion to better manage anger.
• Identify and address reasons why we have become quick to anger, why they make sense, and the first step to change.

Featured on the Show: 

• Watch Arpita's introductory webinar on how to Uplevel Your Awareness HERE
• Download Arpita's worksheet on Uplevel Your Awareness Around Anger HERE

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

In this episode, we’re diving into anger—an emotion that’s often misunderstood but is actually a powerful tool for self-awareness. Instead of seeing anger as something to suppress or later regret, we’re exploring how to recognize it, understand what’s activating it, and use it to our advantage. We break down how to build awareness around what activates our anger, how it tends to show up for us, and—most importantly—what’s really going on underneath it.

By becoming curious about our anger, we can learn to see it as a signal rather than a problem. This episode is all about learning to pause when that anger flares up, giving ourselves some compassion, and getting real about what’s setting us off. Sometimes, anger is masking other emotions like fear, frustration, or sadness, and when we take the time to dig deeper, we can figure out what’s really driving our reactions. That awareness helps us shift from reaction to how we instead choose to respond.

Join me in today’s episode to gain practical insights on how to notice when and why your anger is activated, and how to use that awareness to make more intentional choices in your day-to-day life. We’ll explore a roadmap for turning anger into an opportunity for deeper self-awareness and positive change. By getting curious about what’s underneath our anger, we can live more intentionally, with less stress and more emotional clarity. Whether it’s learning to give yourself a
break or making bigger changes, this episode helps you get clear on how anger shows up for you and how to use it to move forward with more control and less reactivity.

What You’ll Learn:

• How to build awareness around what activates your anger and recognize how it shows up in your life.
• Why anger is often a cover for other emotions, and how to uncover what’s really driving it.
• The importance of giving yourself compassion in moments of anger, creating space for growth and self-reflection.
• How to use this awareness to make intentional, conscious choices in how you respond to activators instead of reacting on autopilot.

Featured on the Show: 

• Watch Arpita's introductory webinar on how to Uplevel Your Awareness HERE
• Download Arpita's worksheet on Uplevel Your Awareness Around Anger HERE

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

Welcome to the first episode of From Pissed Off to Poised! 

If you’re a busy woman—whether you’re juggling a career, saving lives as a physician, or managing the chaos of motherhood—this episode is designed just for you. We’re diving deep into how to transform that all-consuming anger into mindful control.

Anger can feel overwhelming and, at times, it can become our automatic response to stress and frustration. In this episode, I’ll share my personal journey of how anger crept into my life, becoming an unwelcome habit that colored my interactions and decision-making. I’ll discuss how recognizing what activated my anger was the first step in understanding my emotional landscape and how self-compassion played a crucial role in my transformation.

Together on this podcast, we’ll explore practical tools and techniques to help you reduce reactivity and cultivate a sense of calm amidst the chaos. You’ll learn how to acknowledge your feelings without letting them control you, paving the way for more balanced and joyful experiences in your life.

Join me as we kick off this empowering journey toward emotional resilience. And if you know anyone who could benefit from these insights, please share the podcast! Let’s support each other in embracing a more poised and peaceful way of intentional living.

What You’ll Learn:

• How anger can become a habitual and automatic response
• Why mindful awareness is the first crucial step towards reclaiming a more joyful life
• Why self-compassion is essential in addressing and breaking the cycle of anger, regret, and repetition
• Building awareness around what triggers anger and practicing steps to regain control

Featured on the Show: 

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

Hey there, friends! This is Dr. Arpita Gupta DePalma.

I’m a retired pediatrician, the co-founder of Virginia iSpine Physicians, and
a trauma informed certified mindset coach. Thanks for listening to my new
podcast, From Pissed Off to Poised.

This podcast is designed to help overcommitted women, physicians, and
professionals move from being reactionary—often feeling anger and
resentment—to becoming more intentional and responsive. The goal is to
help you enjoy life while still getting everything that needs to be done,
done.

In this episode, we’ll dive deep into how to shift from reacting to responding
when it comes to anger. I’ll also share practical tips on how to say "yes"
only to what truly matters to you and create a calendaring system that
works—one that honors your commitments to both yourself and others.

Join me weekly for the latest episodes. I’m excited to embark on this
journey with you!

What You’ll Learn:

• Methods to build awareness around why you may feel overwhelmed and quick to anger
• Tips on how to become more intentional and less reactionary in your daily life
• Strategies to align your daily actions with your core purpose and values
• Ways to create a balanced calendaring system that honors both personal and professional commitments

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

In this episode, we’re diving into a question I hear all the time from high-achieving women: Am I just being lazy… or am I actually giving myself permission to rest?

They can look the same on the surface, but they’re not. Laziness is avoidance—it keeps you stuck. Rest is intentional. It’s what allows you to show up clear, grounded, and ready to lead. But let’s be real—most of us struggle with this. We feel like we have to earn our rest, or we’re scared it’ll look like laziness to others. And sometimes? We don’t even know how to rest because we’ve been in go-mode for so long.

Today, we’re unpacking the difference, so you can stop second-guessing yourself and start building in real, intentional rest without guilt. Because the goal isn’t to hustle non-stop—it’s to move with purpose, rest on purpose, and create a rhythm that actually supports the life you’re building.

What You'll Learn: 

• Distinguish the laziness that holds you back from the rest that moves you forward–if you're not producing results, it's worth checking in with yourself.
• Build self-trust by completing tasks even when you don’t feel like it–notice your hesitation and then push through any resistance.
• Start with small, actionable goals to fight laziness and get things done–take notice that the stories you were creating for yourself kept you from starting were untrue. 
• Prioritize self-care as being essential rather than optional–put yourself first so you show up fully for everything and everyone else in your life.

Featured:

• Join Arpita at Thought Leaders Week at Miraval in Tucson, AZ this June.

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

I'm so grateful to have one of my incredible clients, Dr. Nicci Preston, joining me on the show today. Nicci is a powerhouse—she’s an emergency medicine physician and a mom of two—and in this episode, she opens up about what her life looked like before coaching and the powerful shifts she’s made since.

When we first started working together, Nicci was doing what so many high-achieving women do: holding it all together on the outside, while running on fumes underneath. She was working full-time at a level two trauma center, juggling the nonstop demands of work and home, and feeling the kind of burnout that doesn’t just stay at work—it follows you into your evenings, your weekends, your relationships.

She knew something had to change.

In our conversation, Nicci shares what it was like to step into this work—to get honest about what wasn’t working, to learn how to slow down internally (even when life on the outside doesn’t), and to start creating space for the kind of peace that isn't dependent on circumstances.

You'll hear how mindset work helped her shift the way she shows up—for her family and for herself—and the tools that supported her in making real, lasting change. If you’ve ever felt like you’re doing everything and still coming up short, Nicci’s story is going to resonate. 

About Nicci Preston

Nicci Preston is a board-certified emergency medicine physician, born and raised on the Big Island of Hawaii. After completing medical school and residency in Iowa, she stayed to build both her career and her family. She is the proud mother of two children — a 10-year-old son and a 7-year-old daughter.

Nicci spent 10 years working at a busy Level II trauma center before transitioning to her current role as the Emergency Department and EMS Medical Director at a critical access hospital. She continues to pick up shifts at the trauma center to stay connected to high-acuity care.

Outside of medicine, Nicci is all about family life — spending time with her husband and kids, cooking, exercising, cheering on her children at their sports events, and traveling together as a family.

What You'll Learn: 

• How learning to pause before you react can completely transform your relationships and your sense of control.
• Recognizing how your thoughts impact your experience and can give you back your power—you get to decide whether something brings chaos or calm.
• The truth about the “arrival fallacy”—you don’t have to earn your rest. You can start enjoying life now, even when the to-do list isn’t done.
• How having the right coach in your corner can help you connect the dots, go deeper than surface-level fixes, and empower you to make changes that stick.

Featured:

• Join Arpita at Thought Leaders Week at Miraval in Tucson, AZ this June.

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

Last week in Part 1, I shared the first—and honestly, the most important—strategy for living with intention: making time for you. If you haven’t listened to that one yet, hit pause and go back. It sets the foundation for everything else we're diving into today.

Most of us know what it’s like to live on autopilot—always doing, barely pausing, and not really feeling connected to how we're showing up. Intentional living helps shift that. But it doesn’t happen overnight.

Today, I’m walking you through the remaining nine strategies. And here’s what I want you to remember: don’t try to do all of them. Just pick one to start. I know that can feel hard—we’re used to doing the most—but trying to implement everything at once will only lead to burnout.

It took me years to build these into my day-to-day, and I’m still refining. But when we go one step at a time, we actually make it sustainable. Over time, these shifts become second nature—you don’t even realize you’re doing them until you’re not doing them.

So give yourself some grace. You’re not behind. You’re building something better. Let’s get into it.

What You'll Learn: 

• Surround yourself with people who uplift you—it's one of the simplest ways to shift your energy and move away from negativity.
• Start asking for help—because you can’t be the visionary and the worker bee at the same time.
• Find movement you actually enjoy—it's about replenishing your energy, not punishing your body for a result.
• Declutter one drawer at a time—your physical space often mirrors your mental space, so clear one to support the other.

Featured:

• Download the Strategies to Living A Life With Intention and Balance worksheet.
• Listen to Strategies For Intentional Living - Part 1.

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

Many of us tell ourselves we don’t have time for the things we actually want to do. As high-achieving women, we’re busy—too busy—so we push what matters to the side, thinking we’ll get to it later. But here’s the thing: time is our most precious asset, and we have more control over it than we think.

In this two-part episode, we’re diving into intentional living—how to create a life that aligns with what you actually want, instead of just checking off a never-ending to-do list. Today, we’re focusing on awareness—where your time is really going and how to start making space for what truly matters. I’m giving you three powerful reflection questions to help you see what’s worth your time—and what’s not.

I have 10 strategies for intentional living, but we’re starting with just one: schedule your me-time first—and actually honor it. As badass women, we work hard, we play hard, and we need to rest hard, too. When we don’t, we deplete ourselves, and that burnout holds us back in ways we don’t even realize.

If you don’t already have rest built into your schedule, start with just this one step. There’s a reason we’re focusing on it first—it’s the foundation for everything else. Trying to overhaul your schedule overnight? That’s a fast track to frustration. But starting small—with something that actually feels doable—helps your brain see the change as manageable, which means you’ll actually stick with it.

So take this first step, build in time to rest, and start creating a life that works for you—not against you. You got this!

"Balance is not something you find, it's something you create." – Jana Kingsford

What You'll Learn: 

• Stop getting stuck in the stories you tell yourself about time—these beliefs hold you back instead of moving you forward.
• Understand the concept of failing ahead of time—fear of change often keeps us from starting something new.
• Give yourself permission to take small steps—starting with something achievable helps rebuild trust in yourself.
• Prioritize rest by getting at least 7-8 hours of sleep before focusing on other self-care practices.

Featured:

• Download the Strategies to Living A Life With Intention and Balance worksheet.

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

One of the biggest struggles with time optimization? Keeping work from taking over your life.

We tell ourselves we have to sacrifice time with family, rest, or that dream vacation just to keep up. And even when we do take a break, our minds stay stuck on work and the never-ending to-do list. Sound familiar?

That’s why I’m so excited to have my dear friend and fellow physician, Dr. Sarah Smith, on the podcast today. Sarah is a Clinical Day Advisor and Charting Coach, and she’s sharing the exact strategies that help busy professionals optimize their workday, leave work on time, and actually enjoy their time off—without sneaking in work at 10 P.M. after everyone else has gone to bed. (We’ve all been there, and it does not feel good.)

In this episode, Sarah and I break down the steps to create a real shift in how you work—so you can stop bringing work home for good. The first step? Noticing—without judgment—why you’re falling behind. Once you recognize the patterns, you can implement practical strategies to leave work on time and actually disconnect—even when you take weeks off.

I know this might seem impossible right now. When you’re overwhelmed, adding one more thing feels daunting. But this shift doesn’t have to happen overnight. We share small, doable changes you can start today, and when you take that first step and keep adjusting, you’ll see just how possible this transformation really is.

Let’s do this! 🎧

About Dr. Sarah Smith

Dr. Sarah Smith is a Rural Family Doctor, General Practitioner, and Rural Emergency Department Physician with over 20 years of experience in medical education. As an Assistant Clinical Professor with the University of Alberta, she is also widely recognized as a Clinical Day Advisor and Charting Coach. Dr. Smith helps doctors and clinicians restructure their work schedules to ensure daily responsibilities are completed within designated hours, creating more time for life outside of medicine.

What You'll Learn: 

• 🔹 The key factors that influence productivity—and how to recognize them so you can make the changes needed to finally leave work at work.
• 🔹 Why your brain isn’t as sharp after hours—understanding how decision fatigue drains executive function will help you stop pushing through when it’s not productive.
• 🔹 How to stop doing work twice—a simple but powerful strategy to break this common (and exhausting) habit.
• 🔹 The hard truth that sets you free—accepting that we are all replaceable is the key to creating the time and space to live the life you actually want.

Featured:

• Connect with Dr. Sarah Smith by visiting her website, listening to her podcast, or following her on Instagram, Facebook, or Linkedin.

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.

Last week, I introduced the Thursday Time Out (TTO) process—a dedicated time to plan your weekly calendar so your days feel easier and more organized. Today, we’re taking it up a notch by fine-tuning the system so it works even better for you.

First off, take a moment to celebrate—you made it through week one! That’s huge. Committing to this process is the first (and honestly, the hardest) step. Honoring that commitment lays the groundwork for better time management and, more importantly, more ease in your daily life. But to keep improving, we’ve got to pause and assess—what worked, what didn’t, and what small tweaks will make next week even smoother? That’s exactly what we’re tackling today.

This episode is all about refining your approach—but let’s be clear: this is not an invitation to beat yourself up over what didn’t get done. We all have unfinished tasks and schedule misfires. The goal here isn’t perfection; it’s learning. I’ll walk you through six simple steps to review, adjust, and recommit to your schedule in a way that actually makes sense for your life.

We’ll talk about how to prioritize unfinished tasks before piling on new ones, how to plan more realistically for life’s curveballs, and how to spot obligations you can finally let go of. Plus, I’m sharing practical strategies that have helped me refine my own TTO process—so you can skip the trial and error.

Most importantly, give yourself some grace. This system is here to support you, not stress you out. Let’s dive in and make week two even smoother and more effective.

What You'll Learn: 

• How to assess and refine your scheduling process—Identify what worked, what didn’t, and make small adjustments to improve efficiency.
• Prioritizing unfinished tasks effectively—Learn how to manage carryover tasks before adding new ones to your schedule.
• Planning for life’s variables with flexibility—Create a system that adapts to unexpected changes without throwing off your progress.
• Letting go of the unnecessary obligations—Recognize tasks or commitments that no longer serve you and confidently remove them from your schedule.

Featured:

• Learn about Arpita's next Circle of Six Small Group Coaching Cohort HERE.
• Learn more about Dr. Arpita Gupta DePalma's programs with Thought Work, MD, including 1-to-1 coaching for individuals, group coaching cohorts for organizations, and her online self-study courses HERE.
• Transforming Your Anger From Reaction to Response Online Self Study Course with Dr. Arpita Gupta DePalma.